The Real Reason You Can’t Stop Scrolling

Let’s talk about something many leaders won’t admit out loud: digital addiction.

It’s undeniable that phones have become a crucial tool in today’s business world. Having access to your team and your email means you can be available everywhere, anytime. 

This also means you are using your phone a lot, but not only that.

There is a need for it. 

Reaching for it unconsciously. Using it to soothe stress, procrastinate decisions, or avoid discomfort.

As a leadership coach and business owner, I’ve always known the power of intentional habits. But I recently found myself caught in the loop.

I was checking notifications, responding to DMs, scrolling for validation, all under the guise of “just doing business.”

Until I realised something. I wasn’t leading myself! I was moving towards distraction and away from myself. 

I was being led by algorithms, alerts, and invisible cravings. What started as professional vigilance: staying visible, being responsive, staying connected…..morphed into something more primal. 

The search for dopamine kicks like our ancestors hunted for berries. This led to compulsive checking and mental fatigue.  

The turning point: I checked my screen time and my goodness,  it was eye-watering. 

So I embarked on a 21 day dopamine detox. And it’s been pretty fantastic at curbing those cravings. 

I break it down in this short video

Here’s what I did:

• I created a “nourishment menu”. Things like reading physical books, walking outdoors, baking with my daughter, dancing in the kitchen. It will look different for you but it’s so worthwhile putting it together. 

• I set hard screen time limits on my phone. Only one hour of social media time a day (which has been a little tricky given I run my business on social media!) Downtime kicked in at 9pm and stayed until 7am. And I stopped overriding those limits.

• In the silence that followed, I uncovered the emotional drivers behind the scrolling: imposter syndrome, the need for external validation, fear of missing out. Something I know we all experience. 

If you’re a leader who feels frayed at the edges, it may not be your workload, and a dopamine detox may help.

Watch the video here

And if this resonates, send me an email hello@helenpackham.com

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